Tuesday, 7/6/10

Warm-Up:

Run 400m
50 Push-Ups
30 GHD Sit-Ups

Dynamic Warm-up

WODs:

Strength:

Bench: 80% x 3, 85% x 3, 90% x 3+

MetCon:

Do as many 70# sandbag get-ups as possible in 10 mins
*Every minute on the minute do 5 L- pull-ups
 (If you can't do L-Pull-Ups, do strict regular pull-ups)

Endurance:

Run or Row:
2 min on, 1 min off, for 6 rounds

Pic: Mikko Salo would not approve...